Daily, Excess Fruit As Unhealthy As Other Sugars
When I wrote my book Fructose Exposed I received criticism from people who told me that fruit is different from other fructose-containing sources such as table sugar, high fructose corn syrup, honey and the like because it was “natural.” We have been told for years to eat five servings of fresh fruit per day as part of a well-balanced diet.
I learned in writing Fructose Exposed that the source of fructose is irrelevant to the liver’s metabolism of this sugar. The daily, excess consumption of fructose leads to the development of the metabolic syndrome in most of us (see other articles on this website).
A recent article caught my attention because it validates my concerns about excess consumption of fructose derived from fresh fruit. This study was designed to see if a low calorie diet containing about 50 grams of fructose per day or a low calorie minimal fructose diet would lead to the same weight loss and metabolic changes over a six month period of dieting. The fructose was derived almost solely from fresh fruit in the form of apples, bananas, fruit cocktail or fruit preserves.
The study examined overweight or obese individuals with or without diabetes who were suffering from various components of the metabolic syndrome. They were monitored for weight loss, change in waist size, and monitoring of blood levels of metabolism related to diabetes and metabolic syndrome (bad and good cholesterol, triglycerides, uric acid, kidney function).
All patients lost weight over the six month intervention with both diets; however, the minimal fructose diet subjects lost approximately twice as much weight and twice the decrease in their waistline compared with those consuming the excess fructose diet. The non-fruit dieters lost 12% of their body weight compared to 5% for diabetics and 7% in non-diabetic individuals consuming fruit.
More importantly, the diabetes and metabolic syndrome parameters dramatically improved in the minimal fructose diet while those who consumed approximately 50 grams of fructose-containing fruit per day saw no change or worsening of their biochemical profiles.
The people consuming daily, excess fructose from fruit suffered the same metabolic consequences as those who have been consuming excess fructose from high fructose corn syrup, table sugar or honey. Moreover, even though these individuals were consuming few enough calories to lose weight they did not improve on their risk factors for the development of heart disease or stroke. The minimal fructose diet individuals saw such marked improvement in their biochemical profiles that many no longer could be given the diagnosis of metabolic syndrome or diabetes.
This is a landmark study because it verifies in a very direct way that daily, excess fructose from fruit is deleterious to your health. As my book, Fructose Exposed, points out, most of us can only handle about 10-15 grams of fructose per day without seeing the activation of the metabolic syndrome. We all know a lucky few who do not suffer this activation but for the 67 million adults and the many youths of America that are suffering from the metabolic syndrome, we need to reduce daily fruit intake if we want to have a chance at improving our risk of developing the diseases of this syndrome.
References:
Fructose Exposed, Xulon Press, 2010.
Nutrition 28:1016-1021; 2012.
I think I’m a definite example of this. Though I can’t prove it with scientific evidence, I know that I feel much better now that I’m limiting my fruit intake. I used to eat a large bowl of fruit with yogurt and granola nearly every day for lunch. I couldn’t figure out why I felt so lousy when I was eating so healthfully. I still eat fruit, but only in limited amounts—never the large, frequent portions I used to enjoy. I miss it, but I sure don’t miss feeling so miserable. Thanks to your research and thorough explanation, the quality of my life is much improved.
Thank YOU!
What amazing information! Read the book… then reread the book…made the changes….first few days were my worst but day four proved to be what my future would be feeling like! This is my third week off of Fructose. Can’t believe how much food we consume is doused with it! I am down 6 lbs and feeling better after my 30-45 mint. walks….no more “gota eat something or I’m gona pass-out” feeling! Wish the General Physicians were on board….maybe more people would not be prescribed antidepressants! Thank you Dr. Lyons for being so blessed and sharing your knowledge with those of us who need it!
I read both books after visiting Dr. Lyons. My Fiancé and I did the 3 week fast with success. We have been following our new menu for almost 40 weeks now, we slip now and then to have a cheat day. I have lost 73 lbs and 10 more to go, she has avoided surgery and no longer has acid reflux amongst other ailments she was being treated for. She no longer has the need for pills after 16 weeks of our new menu. We both continue weekly to research food and menus and have all 40 weeks notes and print outs in a 3 ring binder. I am the cook, her and I eat very very well. Only grass fed meats etc. It is more expensive however a serving is 4 oz and all our servings of all food our weighed out or by volume according to serving on label. Before a lb. hamburger was two burgers now 4, so eating the proper serving reduces the cost of the more expensive food, really its a wash, I also do the shopping and am rather thrifty. Good luck people and take heed. You have nothing for to lose.
Thank you Dr. Lyons and was a pleasure to meet you, first Dr. to take the time on nutrition that I have meet in 52 years.
Dr. Lyon
I have been on your fructose fasting diet for a week now and I have been having some difficulty with my sinus and allergies the last few days. I was wondering if it is okay to take some sugar free throat lounges for my sore throat?
Ist time visit to this site! My sister by same father suggested to visit. Dr. Lyons just did exploitory surgery for her. She said she gained cutting edge information.
I have actually heard info from other well known Doctor sites. This site says it in a very simple to understand ,matter a fact way. Refresher not to have product info so that it’s more like infomercial to sell product. Others do have great info but will sign up to read from you today! (- their products are great and direct sorce to recieve what is needed!)